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Walking Figure 4 Stretch
A dynamic bodyweight stretch that targets the glutes and hamstrings to improve hip mobility and flexibility, often used as a warm-up drill.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Hip Flexors
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
10-30 seconds • Rest between sets or transition immediately to the next exercise.
How to Perform
Stand tall with feet hip-width apart. This is a dynamic stretch performed while walking forward, requiring space for movement.
- Step forward and cross one ankle over the opposite knee, forming a '4' shape.
- Hinge slightly at the hips, lowering your body until a stretch is felt in the glute.
- Maintain balance and hold the stretch briefly for 1-2 seconds.
- Stand up, uncross the leg, and immediately take a step forward.
- Repeat the figure four position on the opposite side while walking.
Coaching Tips
Form Cues
- Maintain a tall chest.
- Hinge at the hips.
- Keep the ankle flexed.
- Control the descent.
Breathing
Inhale as you step and exhale as you sink into the stretch; maintain continuous, controlled breathing.
Tempo
1-0-1
Range of Motion
Lower the hips until a deep but comfortable stretch is felt in the gluteal region of the crossed leg.
Safety
Safety Notes
- Stop immediately if sharp knee pain occurs.
- Perform slowly and deliberately, especially if balance is challenging.
Spotting
Not applicable.
Common Mistakes
- Rounding the back instead of hinging at the hips.
- Bouncing into the stretch.
- Allowing the standing knee to collapse inward.
- Not flexing the ankle of the crossed leg.
When to Avoid
- Acute knee injury
- Severe hip pain
- Significant balance issues
Flexibility Needed
- Basic single-leg balance
Build Up First
- Ability to perform a hip hinge
Also known as
Dynamic Figure Four, Pigeon Walk Stretch, Glute Walk
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